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Exploring Non-Dairy “Milk” Alternatives, By Sarah Koontz, RD

Ever wonder how the various “milks” add up nutritionally? The dairy case is every increasing, almost by the week, with milk and yogurt varieties abounding. For those who are allergic to cow’s milk or want to follow a vegan diet (where all animal products are excluded), or just want to know more about these milk alternatives, read on to weigh the pros and cons.

“Milk”

Pros

Cons

Taste

Soy Milk

As compared with other non-dairy alternatives, contains a good amount of protein and potassium.

Limit your intake of soy to 2 cups per day as too much could contribute to changes in hormone levels.

Slightly beany taste with a chalky texture. Richer and creamier than most other alternatives.

Almond Milk

High in vitamin E, a powerful antioxidant that can protect against cognitive decline. Richest milk in monounsaturated fats. Lower in calories, as long as you choose the plain, unsweetened variety.

In this form, protein is very low; folate and zinc are missing.

Slightly nutty and toasty with a hint of sweetness. Wonderful milk-like texture.

Coconut Milk

High in lauric acid, a healthier saturated fat. It is a medium-chain fatty acid shown to be used for energy rather than storing as body fat.

Poor source of protein and fiber. Coconut meat is a good source of fiber.

Light, sweet flavor that tastes similar to cow’s milk, but more watery.

Hemp Milk

Free of allergens like rice milk. Higher in omega-3s than other non-dairy alternatives—essential for brain and heart health. Good sources of iron and magnesium.

Poor source of protein and expensive.

Rich and creamy with an earthy flavor.

As you can see, there are many options to choose from these days! Take a close look at the nutrition facts and ingredients to make sure you’re not getting more sugar and less protein. The plain varieties will always be the better choice rather than sugar-sweetened options. Don’t forget about 1% Low-Fat and Skim Milks; their nutrition is unsurpassed! Also, let’s make an effort to keep milk in our daily diet and NOT drink soda instead!